“
Amla, also known as Indian Gooseberry (Emblica officinalis), has been valued in Ayurveda for centuries as a powerhouse of nutrition [1]. Packed with exceptionally high levels of Vitamin C, antioxidants, and essential minerals, amla juice offers numerous health benefits. Drinking it on an empty stomach in the morning can enhance nutrient absorption and boost overall wellness for many individuals [2].
In this blog, we’ll explore the top 10 benefits of having amla juice on an empty stomach and discuss crucial safety precautions that make it a valuable addition to your daily routine.
10 Benefits of Amla Juice on an Empty Stomach
1. Boosts Immunity
Amla is one of the richest natural sources of Vitamin C, potentially containing around 720 mg per 100 g of fresh fruit [3]. This powerful antioxidant helps strengthen the immune system, supports the body’s defence against common infections, and aids in reducing systemic inflammation [1].
2. Supports Healthy Digestion
Amla juice contains fibre and compounds that help improve digestion, regulate bowel movements, and may help reduce symptoms of acidity when taken appropriately, especially when diluted [2].
3. Promotes Clear Skin
Its high level of antioxidants combats free radicals and reduces the oxidative damage that contributes to premature ageing, pigmentation, and acne outbreaks. The Vitamin C content is crucial for collagen synthesis, supporting skin elasticity and repair [4].
4. Improves Hair Strength & Growth
Amla’s nutrients nourish hair follicles and promote healthy growth. Its high Vitamin C content supports scalp health, and the presence of antioxidants helps maintain the integrity of hair strands [4].
5. May Help Manage Blood Sugar
Clinical studies suggest that regular consumption of amla may help lower post-meal blood glucose levels in healthy subjects and potentially those with prediabetes or type 2 diabetes [1]. This effect is attributed to its high fibre and antioxidant content, which can improve insulin sensitivity and slow sugar absorption.
6. Supports Liver Detoxification
Amla contains compounds that are known to have hepatoprotective (liver-protecting) properties. It supports the liver’s natural function, helping to protect cells from damage and process toxins [2].
7. Aids in Weight Management
Amla’s dietary fibre and metabolic-boosting effects may help enhance feelings of fullness, reduce cravings, and support healthy fat metabolism [3].
8. Helps Prevent Constipation
Its high fibre content (reported to be around 4.3g per 100g of fresh fruit [3]) acts as a natural laxative, helping to relieve constipation and support overall gut motility and health.
9. Supports Heart Health
Amla’s potent antioxidant and lipid-lowering properties may help improve beneficial High-Density Lipoprotein (HDL) cholesterol levels and support healthy blood vessel function, contributing to overall cardiovascular well-being [1].
10. Traditionally Used for Eye & Oral Health
While larger, focused clinical research is ongoing, amla is traditionally used in Ayurvedic medicine to support vision and improve gum health due to its content of Vitamin A (a necessary nutrient for vision) and natural antibacterial compounds [2].
Possible Discomforts and Safety of Drinking Amla Juice
If you choose to drink amla juice on an empty stomach, it is important to be aware of potential discomforts and necessary precautions.
Possible Discomforts
Gastrointestinal Issues: Amla juice is naturally acidic and can cause stomach discomfort, cramps, or an upset stomach in sensitive individuals.
Diarrhoea: The high Vitamin C content, particularly if consumed in large quantities, might lead to loose stools or diarrhoea.
Heartburn/Acid Reflux: The acidity of amla juice can exacerbate symptoms in individuals who already have acid reflux, Gastroesophageal Reflux Disease (GERD), or frequent heartburn.
Things to Know Before Adding Amla to Your Diet
Start Small and Dilute: Always begin with a small amount (e.g., 5-10 ml) and always dilute the juice with an equal or greater amount of water to assess your body’s reaction. Gradually increase the quantity over time, remaining within the recommended daily intake.
Medication Interaction Risk: Amla may slow blood clotting. If you are on blood-thinning (anticoagulant) medications, such as Warfarin, or anti-platelet medications, consult your doctor immediately as amla juice could increase the risk of bleeding [2].
Dehydration Risk: Amla can have diuretic effects on some people; ensure you drink plenty of water throughout the day to prevent dehydration.
Dental Health: Amla is acidic and can erode tooth enamel over time. Always rinse your mouth thoroughly with plain water after consuming amla juice.
Moderation is Key: For most healthy adults, the recommended daily intake is typically around 30–50 ml of diluted amla juice. Do not consume too much amla at once.
Amla juice is a healthy, Vitamin C, fibre, and nutrient-rich drink that supports your immunity, skin, hair, and digestion. However, due to its potency and potential to interact with medications (like blood thinners) or exacerbate pre-existing conditions (like acid reflux), moderation and dilution are non-negotiable.
If you have any existing health problems, especially diabetes, or are taking prescription medicines, it is best to consult your doctor or a registered dietitian before making amla juice a daily habit.
Frequently Asked Questions (FAQ)
Q. What happens if you drink amla juice daily?
A. Daily consumption of a moderate, diluted amount of amla juice can boost your immune system, improve digestion, and enhance skin and hair health due to its high Vitamin C and antioxidant content. However, it must be noted that excessive consumption may lead to gastrointestinal side effects.
Q. Does amla juice have side effects?
A. Yes, side effects can include stomach discomfort, diarrhoea, and acid reflux if consumed in large, undiluted quantities. Amla may also interact with certain prescription medications, such as those for blood thinning or diabetes, and should be used with caution [2].
Q. Who should avoid amla juice?
A. People with known allergies to gooseberries, those on blood-thinning medications, individuals with severe acid reflux/GERD, or those who are due for surgery (due to potential bleeding risk) should avoid amla juice or consult their physician first [2].
Q. What time is best to drink amla juice?
A. The best time to drink amla juice is generally considered to be on an empty stomach in the morning, diluted with water, for optimal nutrient absorption.
Q. Can I take amla juice if I have acid reflux?
A. Amla is acidic and may worsen symptoms for people with acid reflux or sensitive stomachs. If you have this condition, you should dilute the juice very well and consult your doctor. It may be better to consume it with a meal rather than on an empty stomach.
Q. Can I take amla juice during pregnancy?
A. Amla is generally considered safe and may be beneficial in small, moderate food amounts during pregnancy. However, every pregnancy is different and should be managed under the care of a gynaecologist or obstetrician. Always consult your doctor before adding any supplement, including amla juice, to your diet during pregnancy.
Disclaimer: The content provided in this article is for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. The content does not provide medical or health care advice. Always seek the advice of a qualified healthcare professional, physician, or a Registered Dietitian with any questions you may have regarding a medical condition, dietary changes, supplement use, or before starting any new health regimen. This is especially crucial if you have chronic conditions (e.g., diabetes, heart disease, clotting disorders) or are taking prescription medications (e.g., blood thinners).
References
[1] Kapoor, M. P., Suzuki, K., Derek, T., Ozeki, M., & Okubo, T. (2019). Clinical evaluation of Emblica Officinalis Gaertn (Amla) in healthy human subjects: Health benefits and safety results from a randomized, double-blind, crossover placebo-controlled study. Contemporary Clinical Trials Communications, 17, 100499. https://doi.org/10.1016/j.conctc.2019.100499
[2] Baliga, M. S., & Dsouza, J. J. (2011). Amla (Emblica officinalis Gaertn), a wonder berry in the treatment and prevention of cancer. European Journal of Cancer Prevention, 20(3), 225–239. https://doi.org/10.1097/cej.0b013e32834473f4
[3] Chaudhuri, P. K. (2009). The Indian Gooseberry (Emblica officinalis Gaertn.): Ethnomedical, Biochemical and Pharmacological Aspects. Pharmaceutical Biology, 47(12), 1184–1192. https://doi.org/10.3109/13880200903102434
[4] Gooseberry Benefits: For Hair, Skin, and Health. (2022, November 4). Medical News Today. https://www.medicalnewstoday.com/articles/gooseberry-benefits
“